Lutein and zeaxanthin are the two yellow carotenoids that the body channels straight to the eye, concentrating them in the macula at the very centre of the retina. There they act as a built-in pair of sunglasses, filtering harsh blue light and shielding delicate tissue from oxidative wear. Leafy greens are the great providers, with kale and spinach far ahead of the field, followed by broccoli, peas, courgette and the deeply coloured yolk of an egg. A diet rich in greens keeps this protective pigment well topped up.
What is Lutein & Zeaxanthin?
Lutein & Zeaxanthin is a carotenoid that plays a critical role in protecting the eyes and skin by accumulating in the macula of the retina, where these carotenoids filter damaging blue light and neutralise the free radicals that contribute to age-related vision decline. While many general diets overlook it, maintaining optimal levels of Lutein & Zeaxanthin is frequently tracked by people working to optimize their Eye & skin health.
Top Foods High in Lutein & Zeaxanthin
A data-driven breakdown of the foods with the highest concentration of Lutein & Zeaxanthin per 100 g.
| Food | Lutein & Zeaxanthin |
|---|---|
| Kale | 15.8 mg |
| Spinach | 12 mg |
| Pistachios | 2.9 mg |
| Green Peas | 2.4 mg |
| Broccoli | 2.2 mg |
| Courgette (Zucchini) | 2.2 mg |
| Eggs | 0.5 mg |
How Lutein & Zeaxanthin Impacts Eye & skin health
Research links diets rich in Lutein & Zeaxanthin to changes in Eye & skin health. Optimizing intake of these foods can support healthy Eye & skin health levels via concentrating in the macula and skin to absorb high-energy blue light and quench reactive oxygen species, helping to shield these light-exposed tissues from oxidative damage and support long-term eye and skin health.
Written by the Nutrition Encyclopedia team · medically reviewed by Dr. Sunaina Tariq, MBBS
Last updated 22 June 2026
How we source & verify data · Medical disclaimer
Nutrition values are approximations compiled from public food-composition databases (USDA FoodData Central) and are provided for educational purposes only — not medical advice.
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